Warm up-
4/3x200s @ 3:30/4:00...(100 swim/50 drill/50 streamline kick on back)
300/200 kick with fins
8/4x25s sprint cycle @ :30...4 free, 4 back
(1300/900)
Drill set- skills focus- backstroke drill work
3x50s @ 1:00/1:10- kick and roll shoulders with arms at side
3x50s @ 1:00/1:10- 1 arm- 4 right arm/4 left arm
3x50s @ 1:00/1:10- 3 pull/6 kicks- focus on hips on side as hand enters
(450)
Backstroke video-
https://m.youtube.com/watch?v=JghqyliWwb4
Focus on keeping head in neutral position with a flat back, point toes when kicking and kness bend slightly as foot moves towards the bottom of the pool and leg straightens as foot moves toward the surface of the pool, kick from the hips.
Main set-
Two times thru:
6x50s @ :55
2-easy, 2-medium, 2-fast
Rd1- free PULL, Rd2- back or choice
(600)
8/4x100s negative split- 2nd 50 fast than first 50
1-4 Back @ 1:45/2:00
5-8 Free @ 1:30/1:45
(800/400)
50 Easy
3200/2400
